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Sat 2nd Mar 2024 at 10:00am by tipsku

Run > Race

Fockeberglauf 6 km

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Time
29:03
Miles
3.83
Min/mi
7:35
Pacing
85.1%
WAVA
63.52
Stride(cm)
111
Cals
296
Cadence
191
BPM
168
%MHR
91.1
B/mi
1271
Asc(m)
135
Hillscore
14
Surface
Trail

Notes & Comments

4 comments

Fockeberg Lauf SRL #2

After track on Thursday, I still had some residual DOMS in my calves. I wasn't sure how they would take the uphill running but it went much better than expected. The course was in pretty good condition, only the sharp turn down in the park was a bit muddy and I had to be careful with turning the corner. I started really fast out of the gate to navigate the narrow part quickly, then settled into a sustainable pace for the rest of the climb. Annett had a strong run, too, running just on my shoulder. Hans Albert was a couple of metres ahead of me so I had great pacing orientation the entire race. The second climb felt pretty hard, I paid for the sprint at the beginning but I recovered on the final climb 5:13, 5:26, 5:20 for those. My downhill km got faster with time, 4:11, 4:08, 4:07, pretty amazing. I hope I won't be too sore for the long run tomorrow.

I also met Theresa for the first time IRL which was great.

Added bonus: 7th lady, 1st in my category. Great start to March. Annett came 2nd just 9 seconds back so we're rocking the F40s.

Split Summary
===
1) 0.62mi - 5:13(8:24/mi) 158/165bpm [1328b/mi] 50cal
2) 0.62mi - 4:11(6:44/mi) 164/167bpm [1104b/mi] 42cal
3) 0.62mi - 5:25(8:43/mi) 170/173bpm [1483b/mi] 56cal
4) 0.62mi - 4:09(6:40/mi) 169/171bpm [1128b/mi] 42cal
5) 0.62mi - 5:20(8:35/mi) 173/176bpm [1484b/mi] 56cal
6) 0.62mi - 4:06(6:37/mi) 172/174bpm [1137b/mi] 43cal
7) 0.11mi - 39(6:08/mi) 175/178bpm [1074b/mi] 7cal

5:13 4:11 5:25 4:09 5:20 4:06 39

	Velociraptor Well done
	Bowman 🇸🇪 Strange race distance:) well done!
	riggys99 Sounds like a fun race. Well done on your cat win 😁
	tipsku Thank you. 6k is a fun distance, you don't get to race that very often. Next week, I'll have a 7k race. I really like the Fockeberg race, it's fun, quite low key, no bells and whistles, just a basic run with a competitive field. We had two triathlon world champions at the start, the former Ironman winner Ivonne Van Vlerken and current world champion Rico Bogen. They won, of course.

Pin Map

0mi in 0

Pace

36%

16%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:01	1:01	8:05	142 101-156	1149	193 128-228	11/0
0.25	2:11	1:10	9:23	160 155-162	1500	186 178-204	13/0
0.38	3:16	1:05	8:40	162 160-164	1404	190 180-198	9/0
0.50	4:20	1:04	8:36	163 162-165	1401	190 176-202	11/0
0.63	5:14	54	7:10	163 162-165	1169	194 188-206	4/2
0.75	6:02	48	6:25	163 161-165	1046	196 190-210	2/10
0.88	6:50	48	6:21	163 162-165	1036	196 190-200	0/10
1.00	7:39	49	6:35	164 162-166	1079	194 192-196	0/12
1.13	8:32	52	6:59	163 162-165	1138	190 186-200	0/10
1.25	9:27	55	7:20	165 163-167	1210	189 182-208	2/3
1.38	10:34	1:07	8:56	168 165-170	1501	185 180-190	10/0
1.50	11:45	1:11	9:26	171 168-173	1612	187 178-192	13/0
1.63	12:50	1:06	8:45	170 169-172	1489	187 184-190	6/0
1.75	13:55	1:05	8:40	171 169-173	1483	186 178-192	10/0
1.88	14:54	58	7:47	170 169-171	1324	190 176-200	6/1
2.00	15:45	51	6:49	169 167-170	1151	194 190-200	2/7
2.13	16:32	47	6:20	169 167-170	1070	194 190-196	0/11
2.25	17:21	49	6:28	168 168-169	1087	194 192-198	0/11
2.38	18:10	49	6:33	168 166-169	1101	192 186-196	0/11
2.50	19:05	55	7:17	170 167-172	1239	190 186-200	1/6
2.63	20:04	59	7:52	173 171-175	1362	188 186-192	8/0
2.75	21:15	1:11	9:29	174 172-176	1651	188 180-206	11/0
2.88	22:19	1:05	8:38	173 171-174	1492	187 184-196	6/0
3.00	23:25	1:06	8:47	173 171-174	1518	188 182-198	7/0
3.13	24:27	1:01	8:10	172 171-174	1404	188 180-196	11/0
3.25	25:19	52	6:59	171 170-173	1195	194 188-204	2/2
3.38	26:06	47	6:20	171 169-173	1082	196 188-202	0/11
3.50	26:53	47	6:12	171 169-172	1062	197 194-198	0/13
3.63	27:41	48	6:27	172 170-173	1108	196 194-214	0/12
3.75	28:32	51	6:45	173 171-175	1167	193 188-208	0/10
3.83	29:04	32	6:21	176 173-178	1116	194 182-204	2/2

Heart

168/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 135m, Range 50m, Flat prediction 25:36

Elevation Graph

Biggest Climbs (m)	Min/mi
48 5.0%	8:21
46 4.7%	8:44
44 4.4%	8:34
See your biggest climbs

Cadence

191 (228 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	190	3.8	29:02	7:34
Walk	0.1	128	0	2	3:33:43

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:08	58.63%	More
800m	3:11	6:25	61.98%	More
1km	4:00	6:27	64.25%	More
Mile	7:06	7:06	61.64%	More
5k	23:10	7:27	64.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	62.51
5km	23:16	7:29	63.92
5M	38:32	7:42	62.93
10km	48:31	7:48	62.42
10M	1:20:21	8:02	61.97
Half	1:46:58	8:10	61.50
20M	2:47:31	8:23	61.28
Mara	3:43:02	8:31	60.81

Bespoke Fields

Amend your bespoke fields

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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